F3 Q: 6.10.22
AO: Shamrock
0530 – 0615
[ The Scene ]
- Comfortable cool
- Runners came in hot from the pre-run
[ Welcome/Disclaimer ]
- Welcome to F3: Fitness – Fellowship – Faith
- My name is Steam and I’ll be your Q this morning
- A few things before we begin:
- I’m not a professional
- You’re here on your own belief
- You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
- FNGs?
[ Warm o Rama ]
- SSH: 10×4
- Rockette: 10×4
- Imperial Walker: 10×4
- Army Merkin: 10×4
- Bend and Reach: 10×4
- Twisty: 10×4
- Mountain Climber: 10×4
[ The Thang ]
Mosey to the track
(1) 4 POC warm-up
- 2 end zones + 2 sides (middle of the field)
- End zones: 10 body builders/man-makers
- Walk to the straightaway
- Run to the 50
- Middle of the field on either side: 25 imperial walkers
- Run the other 50
- 10 body builders/man-makers
(2) Quarter Pounder
- 2 POC: End zones
- 1 EZ: Merkins (25)
- 1 EZ: BBS (25)
- Sprint (not mosey) the sides of the field
- Rinse and repeat until you rack up 100 total reps (2 laps)
- Start with the sprint and end up in the end zone closest to the gates
(3) 20s
- Start at the end zone
- Sprint to the 20 yard line
- 2 burpees
- Sprint back to the end zone
- Sprint to the 40 yard line
- 4 burpees
- Sprint back to the end zone
- Spring to the opposite 40 yard line
- 6 burpees
Mosey back to the AO
[ Mary ]
Core 4
- 25 LBCs
- 25 American Hammers
- 25 Flutter kicks
- 25 Hello Dollys
Ring of Fire: merkinse
[ COT ]
- # off — 10
- Name o Rama — Curveball, Long Noodle, Betty, Dumpster Dive, Anchorman, Jitters, Osteen, Mermaid, Voo Doo, Steam
- FNGs — 0
- BOM
De Oppresso Liber
- Latin for “to free the oppressed”
There are some things in my life that feel pretty oppressive.
“For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places.”
Ephesians 6:12 ESV
There’s only one person who can truly free the oppressed and his name is Jesus.